Thursday the 31st

Rest day. Felt good. Walked to the cabin, fed the critters, collected tonights veg, and split a barrow full of wood.

Wednesday the 30th

morning: walked 45 minutes fast, then cooled, Somatics. Kept bracing the whole walk, which made me feel my hip muscles much more. Very good.


afternoon:

worked out, standard FF/rolling/stick/ball etc. Felt very good going into the warmup. I decided to split the upper/lower portion of the session...last two sessions left me blasted.

did the full warm up, all moves getting stronger and smoother.

work:

chin 5,5,5,4
pike 5,5,7,7
row 8,10,9,10

full rest between sets, 4-5 minutes.

cool down.

Tuesday the 29th

Walked for an hour and a half, back got sore at the end, resolved with conscious bracing. Got home, got into the 90/90 neutral position from FF, chilled out for ten, did Somatics arch & curl ex., feels good. Tired, but fine.

Monday the 28th

Walked for an hour, 8:30-9:30. Awesome morning, fine weather. Thought the dog was going to chase the neighbors cows. Shouldn't have worried, she was only interested in rolling in their poop. This is why she lives outside.

After, FF & Somatics. Will workout later.

Later:

chin 3
goblet 44# 5
row 6
pike (elev)5
swing 44# 10

x 5, 25 minutes

access: tri ext. x 10, curl x10, HKR x5 x2

Cool down stretch, Somatics.

Sunday the 27th

Somatics in the morning.

Later, some FF, work on crow, headstands, wall supported handstands. Hanging l-sit practice- much better than I expected, though not actually good!

Saturday the 26th

See previous post for Template of workout.

46 minutes from warmup to end or work sets.
2 circuits with 4 minutes rest in between.

chin 4,6
goblet 35# 5,5
row 6,6
pike push 6,6
swing 35# 15, 15

tricep ext. x 15, assisted dips x7 (not in template, tsk tsk!)
rollout from knees x5

Good.


I came up with the Template after tweaking my neck doing an exercise that is on my currently 'banned' list...banned only because I tend to do myself harm, it a big list and most of the included exercises will someday return.

I decided to create my own version of a "Dan John Epic Warmup" to help keep me on track. Also, it makes programing very easy, as most critical movements get hit before I even get to the 'workout'. There were originally three versions of the 'workout' portion, but I am trying to embrace simplicity so I decided combine them all.

Should do me good as I move into being 46 next month.

Template for now to March 1st

Warm:
Foam roll back, hips, ITB, piriformis, FF upper back, Legs to sides.

1. waiters walk high knees x20 each side
2. cross crawl x10
3. split squat x10
4. push up x10
5. squat x10
6. chin x easy
7. hip thrust x20
8. crappy push up x10
9. table maker x10
10. D-bomb x10
11. reverse lunge x10
12. row x5
13. TGU x6



Work: Sets and set structure will vary.

1. Chin x Hard
2. Goblet x Hard
3. Row x Hard
4. Pike x Hard
5. Swing x Hard

Finish: plank series, kneeling ab wheel, Hanging Knee Raise, crow stand, walk the wall to handstand, bridge, reverse push up. Pick one or two.

Cool down: FF upper back, stretch hips, chest, hamstrings, Somatics. Sit quietly 5-10 minutes.